Shoulder Exercises For Women: Tone And Strengthen Your Shoulders

A common misconception is that women don’t need to exercise their shoulders because it will make them look “bulky” or “manly”. This couldn’t be further from the truth! Strong, toned shoulders are not only aesthetically pleasing but also help improve posture and reduce pain in the neck and back. Plus, you’d need much more testosterone than the average woman has in order to add any real bulk to your shoulders. In this article, you’ll find plenty of great shoulder exercises that can help tone and strengthen your shoulders, regardless of your fitness level. Not only will these exercises help improve your overall appearance, but they’ll also help reduce pain and improve your posture.

Should Females Train Shoulders?

Absolutely! Strength training is not limited to just the big muscle groups like the chest, back, and legs. The shoulder is a ball and socket joint that is very mobile. This means that it is susceptible to injury if not properly cared for. 

When doing strength training on the shoulders, it is important to use exercises that not only target the muscles of the shoulder but also stabilize the joint. 

Training shoulders has the following benefits:

Strengthens All The Muscles Around The Shoulder Joint

The rotator cuff muscles are a group of four muscles that surround the shoulder joint. These muscles attach the shoulder blade to the upper arm bone and help to stabilize the shoulder joint. They include the supraspinatus, subscapularis, teres minor, and infraspinatus. 

The rotator cuff muscles work together with the large deltoid muscle to lift the arm away from the body. The deltoid attaches at the front, middle, and back of the shoulder blade and spans across the top of the shoulder to attach to the upper arm bone. 

When all these muscles are strong, it reduces the risk of injury to the shoulder joint (1). 

Other muscles that are targeted when strength training the shoulders include:

• Trapezius: A large muscle that spans from the base of the neck to the middle of the back. It is attached to the shoulder blade and helps lift the shoulders and hold them back. 
• Latissimus Dorsi: A large muscle that spans from the lower back to the upper arm. It is attached to the shoulder blade and helps pull the arm down and back. 

Improves Posture And Reduces Risk Of Shoulder Impingement

Forward-rounded shoulders are a common problem, especially in women who spend a lot of time typing on computers or doing other activities that involve rounding the shoulders forward (5). 

This posture can lead to tightness in the chest and front of the shoulders, as well as weakness in the muscles that hold the shoulder blades back and down.

Over time, this can lead to a condition called shoulder impingement, where the shoulder blade rubs against the upper arm bone. This is painful and can limit your range of motion (2). 

Training the muscles that hold the shoulder blades back and down will help improve your posture and reduce the risk of shoulder impingement. 

Read More: Shoulder Mobility Exercises & Stretches For Better Range Of Motion

Gives The Illusion Of Narrower Waist

One of the benefits of strength training the shoulders is that it can give the illusion of a narrower waist. This is because when the shoulders are strong and well-defined, they create the illusion of a smaller waist. 

Coupled with the right lower-body exercises, training your shoulders can help you to achieve an hourglass figure.

Which Exercise Is Best For Shoulders?

The best shoulder exercises for women are those that target all the muscles around the shoulder joint, including the rotator cuff muscles and the deltoids. 

Here are some of the best exercises to include in your shoulder workout: 

Seated Dumbbell Press

This exercise targets the front and middle deltoids, as well as the triceps.

1. Sit on a bench with a dumbbell in each hand, palms facing forwards. 
2. Start with the dumbbells at shoulder height and then press them up, straightening your arms. 
3. Lower the dumbbells back to shoulder height and repeat.

Lateral Raise

This exercise targets the front and middle deltoids.

1. Stand with a dumbbell in each hand, palms facing your thighs. 
2. Keeping a slight bend in your elbow, raise your arms out to the side until they are parallel with the ground. 
3. Lower your arms back to your sides and repeat.

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Rear Delt Fly

This exercise targets the rear deltoids.

1. Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart.
2. Bend forward at the hips, keeping your back straight, until your torso is nearly parallel to the floor.
3. From this position, raise your arms out to the side, maintaining a slight bend in your elbows, until your hands are in line with your shoulders.
4. Lower your arms back to the starting position and repeat.

Arnold Press

This exercise targets the front, middle, and rear deltoids, as well as the triceps.

1. Sit on a bench with a dumbbell in each hand, palms facing your shoulders. 
2. Press the dumbbells up, rotating your palms so that they face forwards at the top of the movement. 
3. Lower the dumbbells back to shoulder height while rotating your palms so that they face your shoulders again. 
4. Repeat for reps.

Bent Over Row

This exercise targets the middle and rear deltoids, as well as the latissimus dorsi and the biceps.

1. Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight. 
2. Let the dumbbells hang down at arm’s length, with your palms facing your thighs. 
3. From this position, row the dumbbells up to your sides, maintaining a slight bend in your elbows. 
4. Lower the dumbbells back to the starting position and repeat.

Face Pull

This exercise targets the rear deltoids, as well as the rotator cuff muscles.

1. Attach a rope handle to a high pulley and stand with your feet shoulder-width apart, knees slightly bent. 
2. Grasp the rope with your hands, keeping your palms facing each other. 
3. Pull the rope towards your face, maintaining a neutral grip. 
4. Pause for a moment and then return to the starting position. 
5. Repeat for reps.

Read More: Resistance Band Shoulder Exercises For Beginners

Dumbbell Front Raise

This exercise targets the front deltoids.

1. Stand with a dumbbell in each hand, palms facing your thighs. 
2. Keeping a slight bend in your elbows, raise your arms out in front of you until they are parallel with the ground. 
3. Lower your arms back to your sides and repeat.

Tips For Getting The Most Out Of Your Shoulder Workout

• Warm up before you start your shoulder workout. A good warm-up will help increase your heart rate, improve blood circulation, and loosen up your muscles. 
• Focus on form. Poor form can lead to injuries, so make sure to take particular care on this matter. 
• Initially use lightweight materials. Do not rush as you can always increase the weight as you get stronger. 
• Do not arch your back. Keep your core engaged and your back straight. 
• Breathe! Proper breathing helps improve your form and prevents you from holding your breath while you exercise. 
• Remember to cool down and stretch after your workout. This will help improve your flexibility and prevent injuries.

How Can A Woman Get Her Shoulders In Shape?

Improving the appearance of your shoulders requires a combination of strength training and cardiovascular exercise.

Strength-training exercises help tone the muscles around the shoulder joint, while cardio helps reduce overall body fat, which can make the shoulders look slimmer.

When strength-training, aim to complete 2 to 3 sets of 8 to 12 repetitions of each exercise, using a weight that feels challenging but not impossible to lift. More importantly, be sure to focus on form as poor form can lead to injuries.

In addition to the exercises above, you should also prioritize:

Functional Training

Functional training is a type of physical training that focuses on improving the function of the body’s musculoskeletal system. It is designed to increase the strength, endurance, and flexibility of the muscles and joints as well as improve the coordination and balance of the body (3). 

Functional training can be used to improve the performance of any activity that requires the use of the body’s musculoskeletal system, such as running, jumping, climbing, and lifting.

In the case of your shoulders, functional training exercises would focus on movements that mimic the everyday activities that you do that put stress on your shoulders, such as reaching, pulling, and pushing. 

Examples of functional training exercises for the shoulders include pull-ups, push-ups, and overhead presses. 

Cardiovascular Exercise

Cardiovascular exercise is any type of physical activity that raises your heart rate and gets your blood pumping. It is important for overall health and fitness, and it also helps reduce body fat, which can make the shoulders look slimmer (4). 

Some examples of cardiovascular exercises include walking, jogging, cycling, swimming, and dancing.

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Healthy Eating 

Eating a healthy, balanced diet is important for overall health and fitness, and it can also help reduce body fat, which can make the shoulders look slimmer.

Focus on eating whole foods, such as fruits, vegetables, lean protein, and whole grains. On top of that, limit your intake of processed foods, sugary drinks, and alcohol.  

In addition to eating healthy, you should also focus on portion control. This means eating only until you are satisfied, not until you are full. Overeating can lead to weight gain, which can make the shoulders look bigger. 

Other Lifestyle Changes 

Aside from exercise and healthy eating, there are other lifestyle changes that you can make to help improve the appearance of your shoulders. 

For example, if you have poor posture, working on improving your posture can help make your shoulders look narrower. Also, if you carry a lot of stress-related tension in your shoulders, learning how to manage stress can help reduce the appearance of tension and tightness in the muscles. 

The Bottom Line 

The best shoulder exercises for women are those that focus on both strength and cardiovascular training. Strength-training exercises help tone the muscles around the shoulder joint, while cardio helps reduce overall body fat, which can make the shoulders look slimmer.

Moreover, eating a healthy diet and making other lifestyle changes can also help improve the appearance of your shoulders.